You must have seen people removing the egg yolk from the egg and only having the egg whites! This is because egg yolk is high in fat and cholesterol.
But eggs are considered a healthy food to have!
And egg yolks do provide their own health benefits, so they shouldn’t be eliminated entirely from your eating habits ( 3 times per week), but you can enjoy your favorite eggs more frequently by eating more egg whites than whole eggs.
Egg whites are fat-free, cholesterol-free and a great source of protein which is easily absorbed and digested by the body. And this is why bodybuilders tend to have them as a part of their diets!
One large egg white (by U.S. standards) has 4.7 grams of protein and 62 milligrams of sodium. It contains about 20 calories.
- Calories: 55 cals
- Fat: 4.5 g
- Saturated Fat: 1.6g
- Cholesterol: 210 mg
- Protein: 2.7g
- Calories: 20 cals
- Fat: 0.1 g
- Saturated Fat: 0.0 g
- Cholesterol: 0.0 mg
- Protein: 5 g
As a breakfast for example, the calories provided from egg whites are better for weight loss than those same calories from a baguette. This is because egg white provides a high protein content which makes you feel fuller than if you had eaten carbohydrates, thus preventing you from munching unhealthy and fatty snacks.
As mentioned above, egg whites are cholesterol-free! So they won’t raise your blood cholesterol.
There are 40 different types of proteins in the egg white. The other essential ingredients in it are potassium, magnesium, phosphorus and zinc.
But do not neglect the importance of the egg yolk completely. The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E.
Plus as I said before, one egg yolk contains only 1.6 g of saturated fat, the rest are considered good fat (unsaturated).
And studies have shown that saturated fat are the leading cause of high blood cholesterol level, more than dietary cholesterol which you get from food.
So 3 whole eggs per week are not harmful!
Egg whites can be substituted for whole eggs in many recipies so you can get the protein without the fat and cholesterol that come with the egg yolk.
Egg whites are not only beneficial for your body, but also for your skin.
Most of the face masks are made of white eggs. They make your skin firm and tight!
What else can you ask for??